| The first questions people will ask when you talk | | | | to get back down, but we make it a point not to run |
| about stair climbing is: can someone really get in | | | | downstairs and just walk down and take our time. It |
| shape by simply using stairs? The answer to that | | | | is not going to improve our conditioning, but in this |
| question is absolutely! If you have ever walked up | | | | case safety takes the precedent over improvement. |
| more than 10 flights of stairs you can understand | | | | Real Stair Climbing for Aerobic Fitness: |
| what I mean. In fact my discovery of stair climbing | | | | Aerobic fitness can be improved by simply walking up |
| came when I had to walk up 19 flights of stairs to | | | | stairs. In my experience, I usually have access to 12 |
| visit a friend of mine. At the time I hadn't been able | | | | to 20 flights of stairs. My first round up to the top |
| to exercise due to an injury and walking up those | | | | serves as a warm-up. I walk up slowly and take my |
| stairs just wiped me out. | | | | time. Twenty flights takes me anywhere from four |
| But as a trainer I thought to myself what an | | | | to five minutes. When I reached the top I stretch. |
| excellent tool for getting in shape. Ever since then I | | | | Usually I'll hold each stretch anywhere from 10 to 30 |
| have used stair climbing for myself, my high school | | | | seconds. In my second round I picked up the pace a |
| students, college athletes, elite professional athletes, | | | | bit. One thing to remember is that it does not take |
| and most of my private training clientele. Basically | | | | much to increase the intensity with Real Stair |
| anyone interested in improving aerobic fitness, | | | | Climbing. By simply picking up your walking pace just |
| anaerobic conditioning, muscular strength, power and | | | | a bit will noticeably raise your workout intensity (it |
| flexibility. In fact stair climbing proved to be such an | | | | really doesn't take much). An aerobic workout can |
| incredible conditioning tool for me that I call it real | | | | look something like this: |
| stair climbing. I do this to distinguish it from | | | | Round One: Warm-up: 20 flights at a slow pace (4 to |
| modifications like the Stair-master and the Step-mill. | | | | 5 minutes) and then stretch* at the top. |
| These pieces of equipment are very valuable but can | | | | Take elevator down. |
| not compare to what real stair climbing has to offer. | | | | Round Two: 20 flights at a faster pace (3 minutes 45 |
| So how can one lose weight, get in fabulous shape | | | | seconds). |
| and look amazing using real stair climbing. The answer | | | | Take elevator down. |
| is quite simple: Follow the same principles and | | | | Round Three: 20 flights at a faster pace (3 minutes |
| guidelines of an exercise program. Usually that calls | | | | 30 seconds). |
| for aerobic work 2 to 3 times a week combined with | | | | Take elevator down. |
| strength training 2 to 3 times a week. I myself stick | | | | Round Four: 20 flights at a faster pace (3 minutes 15 |
| with 2 aerobic/anaerobic sessions combined with 2 | | | | seconds). |
| strength training sessions a week. In this article I'll | | | | Take elevator down. |
| discuss ways you can use Real Stair climbing to | | | | Round Five: 20 flights at a faster pace (3 minutes). |
| improve aerobic conditioning. | | | | Take elevator down. |
| The following are the stair workouts I have used | | | | Round Six: Usually my last round at my fastest pace |
| over the years and a few different ways you can | | | | (2 minutes and 30 seconds to 2 minutes and 50 |
| use stairs to improve your aerobic conditioning. | | | | seconds). Relax and stretch a few minutes. |
| Real Stair Climbing, Jargon, and Definitions: | | | | You can gradually increase this workout to 2 to 4 |
| Real Stair Climbing: | | | | times a week. It all depends on your conditioning |
| Real stair climbing is the actual use of stairs and stair | | | | level, your schedule and your fitness goals. Doing this |
| cases. I do this to differentiate it from modifications | | | | workout will improve your aerobic fitness but not do |
| like the Stairmaster and Step mill. Although equipment | | | | much for your strength. If you want to work on the |
| like the Stairmaster and Step mill can have great | | | | strength then you will have to set up time for that |
| value they cannot compare to what Real Stair | | | | as well. |
| Climbing has to offer. | | | | The most frequent question I get asked is what if I |
| Climbs or Climbing: The actual act of walking or | | | | do not have access to 20 flights. Simple, the less |
| running up staircases. | | | | flights you have the more rounds you will need to |
| Round or sets: From the first floor to the top floor | | | | get a sufficient workout. I think most people can get |
| and back down is considered a round of stair climbing. | | | | a great aerobic workout with at least ten flights. If |
| This is not written in stone. Call it what you like. I also | | | | you have five or less flights, it will be tough to get a |
| sometimes call it a set. Also in my own workouts, I | | | | sufficient aerobic workout, but there are other ways |
| rarely walk downstairs. I usually take the elevator | | | | to achieve this goal as I will discuss later. |
| down for safety reasons, but also keep in mind in | | | | In part two discover how to take your stair exercise |
| the high school I work in we have to use the stairs | | | | training to a higher level with anaerobic training. |